February 27, 2007

February 27, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x16
pillar bridge front - narrow stance - 8L/R
Pillar Bridge side - jumping jack - 8L/R
glute bridge - knee bent - 8 L/R
Physio ball Y's and T's - 8 Y's, 8 T's

Running drills 1-9 from CFJ Sep. 06
Crossfit WOD 070227
10 x 100m
15.93
15.73 - BEST
16.66
16.76
16.72
16.75
16.38
16.60
18 - WORST

Rest varied from 2min to 6 minutes

Notes:
-WOD - I did 9 sprints, by the time I was on my 5th the HS athletic teams started getting on the track for their warmups and such and this was dragging my rest times out to 6 minutes at times. I got very cold and my 9th sprting was CRAP.
-I am one slow MOFO, UGH when I was looking at peoples times I was thinking ok so 13-15 I'll be good....NOT ugh This workout also put a hurting on me I was not feeling well afterwards I felt super drained.
-I am SO SORE, my feet, calves, hamstrings, obliques, rectus abdominus, serratus anterior. It hurts to laugh/move/sneeze/ go bathroom even, basically anything that causes the area between my ribcage and my pelvis to move. I need to sprint like that more often and not once every few months. OUCH